Jul 8, 2013

Tuesday 07.09.13

Some Early AM Results

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Coach's Notes. (standard times of 0545, 0630, and 0800)
"Michael" was one of the earliest Hero WODs, composed in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on 28 June 05.  

As with any Hero WOD, work hard but work smart.  Movement standards and scaling guidance below:
  • Run.  Standard route, out the door and down DFAC road.  The 400m turnaround point is down the hill at the end of the big 'ol parking lot, watch for the curb markers.  If you hit the stop sign, you have gone too far.  Recommend you recon the route on an easy jog during warmup.
  • Back Extensions.  Honestly, these should be hip (not back) extensions.  To review the difference, see the vid below.  150 reps will tax your hams/glutes/lower back heavily.  Movement scaling options include good mornings (weighted/unweighted), reverse hypers, or supermans.  Discuss with a coach if needed.
  • Sit-ups.  No specific variation on this one.  Recommend an Ab-mat, your choice of butterfly/bent-leg and unanchored/anchored feet.  Either way hit full ROM: shoulder blades to the ground at the bottom, body to full upright position.  Or, touch the floor and your toes with your hands.
As always, the WOD can be scaled by reducing the rep scheme.  Most of us should finish in the 20-28 min range.  If the gymnastic exercises break you down on round 1, have a plan to finish the WOD in this time span.

Training Videos.
  • "WOD Demo: Michael" - good HQ vid with Jeremy Kinnick, includes movement descriptions and some scaling options.
  • "Back and Hip Extensions" - Paradiso CF explains the difference.  On the hip extension (1:24), note the GHD anchor point is mid-thigh.  Lock in a good lower lumbar curve, and all the action comes from the hip.


scottnkelly9901 said...

IMCF Hohenfels:

Muscle Up
*unassisted but dropped to hang off of 20" box & over pull-up bar

WOD @ 25:00
'scaled' as described (hip extensions) using the 45 degree thing in our gym (no GHD)

Mobility (hip focus)

Andy said...

"Michael" - 21:33. Ended up partitioning SU/HE/SU omn last 2 rounds due to an unnatural demand for the GHDs today.

Never done that one before. Extensions were tough, gave me a weird stiff-legged floaty feeling running the last 2 x 800m. Great push from Regina this AM.

monroe said...

Didn't get to the bubble until noon today. Opted out of doing Michael in heat condition 5.
Here's what I've been up to: Day 70of base building. By base I'm talking about the CrossFit methodology pyramid, the base being nutrition, next level is metabolic conditioning, then gymnastics and so on. Having a good base in nutrition I've been doing a lot of metcon (sprints/intertals)and gymnastics. Every day I begin the day with pullups, pushups, and squats. Most days I'll do 30/60/90 of those. Starting with last Sunday, I take one day off, because although it doesn't look like much, that kind of volume is a bitch! On top of that I'll do a couple of WODs a week later in the day, and two oly workouts with squats. I'll also work goats like box jumps and TTB. So far, so good. The idea is the more I work on the base, the more capacity I'll have when it comes to weightlifting technique, and not so much on volume. In the past I relied on volume in weightlifting to build overall capacity. Got better at weightlifting but was mediocre when it came to high volume gymnastic games/open-type workouts. I haven't lost and lifting capacity, while my burpees, box jumps, pistols, DU's and the like are steadily improving. So today I did 30/60/90 this morning, then 3 sets of 10 box jumps and max DUs for warmup, then snatch, C&J, and front squats in the bubble later. At this point I have the capacity to do the WODs as programmed every day, but I don't think I could maintain the ability to recover as well for long. Anyway, that's what I've been doing. What I have not been doing is blogging regularly, which I will remedy starting today (although not as lengthy). One last note: I find that discipline in one area of your daily life carries over into other endeavors. As a result of my daily physical routine, I have better focus and motivation to stay on task at work, eat better, and go to bed on time.